The Best of 2024: Running Shoes of the Year
By Brian Metzler Picking the best running shoes of the year can be a thankless task. On the plus side, many runners will find confirmation that they’ve been running in…
We’ve always believed that a bad day in the woods is better than a good day in the office. In fact, we’d put that on a bumper sticker and slap it on our car if it weren’t for one big caveat: we’ll choose the good day in the office if our trail outing involves the wrong footwear. Blisters, black toenails and soggy socks can be a backcountry buzz kill. For hikers and trail runners, you need something as rugged as the terrain you’re covering. At the same time, you don’t want to sacrifice mobility or comfort. That’s why there’s an argument to be heard for both of the popular options: “Hiking Boots vs. Trail Runners: What You Need for Your Off-Road Adventures.” If high-altitude destinations with poorly groomed trails are where you’re headed, then a hiking boot will be the right fit. They’ve got a deeper tread and greater support so you can head off the beaten path with confidence. Furthermore, if you like to hike year-round, they’ll stand up to a wider variety of weather conditions. On the other hand (or shall we say foot), trail running shoes are becoming an increasingly popular option. They’re lighter and more breathable, making them ideal when the weather is warm and precipitation is low. They won’t work quite as well as boots in the toughest environments, but modern trail runners are still remarkably tough shoes. That’s why more than 80% of hikers on the Appalachian Trail chose them over boots in 2023, according to: “The Top Footwear on the Appalachian Trail: 2023 Thru-Hiker Survey.” (Altra Lone Peak ranked #1.) Regardless of the footwear you choose, you’re already winning, as far as we’re concerned, because you’ll be able to take advantage of these: “12 Surprising Benefits of Hiking That Will Make You Want to Get Outdoors ASAP.” One recent study found that hiking was an especially effective form of exercise when it comes to improving sleep. That’s because the time spent outdoors getting exposure to the sun can regulate your circadian rhythm, helping you fall asleep with greater consistency.
#FootwearFaceOff
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Excelling at endurance running entails more than just logging miles, but we’ve been socialized to obsess on weekly mileage as the end-all. Performance and mobility expert Dr. Kelly Starrett of TheReadyState.com contends that runners should dedicate 25 percent of total workout time to prevention, strengthening, and mobility exercises. Walking provides an excellent foundation for aerobic conditioning and musculoskeletal resilience without the fatigue or injury risk of running. Establishing a foundation of a walking-oriented lifestyle will absolutely make you a better runner. Walking in Peluva five-toe minimalist shoes will also strengthen your feet and promote correct posture and technique–attributes that will carry over into your running performance. Peluva offers the most comfortable and functional walking shoe ever made.
Visit Peluva.com and use code 6MM for 15% off!
Lets face it, when you look across the starting line of a marathon, you won’t see many physiques out there that could win a bodybuilding competition. (Unless you are lined up next to Ryan Hall, of course.) Part of the tradeoff for high-level endurance performance is accepting that you won’t have a ton of muscle mass to show for all your hard work. That makes sense when your goal is setting PRs, but if you’re more interested in improving overall fitness, a hybrid approach of endurance and strength training might work better according to this new story from Outside: “I Have a Limited Amount of Time to Exercise. Should I Do Cardio or Lift Weights?” A recent study compared athletes who performed cardio for 60 minutes with athletes who did 30 minutes of cardio and 30 minutes of strength training. Both groups experienced similar levels of reduction in risk of cardiovascular disease, but the hybrid exercise group saw improvements in lean body mass and strength. That’s vital for reducing all cause mortality, especially as we age. As we enter our 50s, 60s, and 70s, muscle mass decreases substantially without intervention, leaving us vulnerable to falls and limiting our ability to perform at our peak. In fact, studies have found that grip strength is a remarkably accurate biomarker and predictor of lifespan, as you can see in “What grip strength can tell you about how well you’re aging.” Researchers note that grip strength isn’t necessarily the cause of longer lifespans, but it’s a decent indicator of your overall functional strength, and an important reminder for runners and cyclists to spend a little time in the gym if longevity is our goal.
#GetAGrip
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One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep.
Beam Dream is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night’s sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night’s sleep.
Even better? Enjoy a guilt-free dessert and a solid night’s rest. Six Minute Mile readers get early access to Beam’s Summer sale– try Dream for as low as $48 (normally $85) with our exclusive code “MILE20“.
In Minute 2 of this past issue, we took a look at how Apple was reinventing their watch to provide the best fitness tracking experience yet. They’ve jammed lots of features into one device, but some critics say that it’s good at providing lots of fitness metrics, but not really great at any of these measurements. Following the less-is-more principle, sometimes a more fitness-focused device is a better tool for endurance athletes: “How Oura, Whoop, and Garmin Compare on Measuring HRV.” For this test, the devices were compared on how accurately they measured resting heart rate and heart rate variability — two metrics that provide a solid measure of your overall fitness level. Interestingly, all three devices displayed nearly identical trends in data over the course of the month, but they had slightly different values. In other words, these wrist-worn devices and rings are probably overestimating or underestimating heart rate slightly, but for most users, the data will be close enough. Chest straps are considered to be the gold standard for HR measurement outside of a lab ECG, and according to “How Accurate Is Whoop For Hr, Calorie Burn & Sleep Tracking?,” the WHOOP 4.0 tracker stayed within 3.8 BPM of a chest strap measurement during a brisk walk. If you really want to maximize accuracy, consider picking up a chest strap monitor that’s able to pair with your device, like one of those listed here: “Best Chest Strap Heart-Rate Monitors for 2024.”
#WhoopThereItIs
Just like superman has his kryptonite, super shoes have their vulnerabilities. They work wonders on race day to improve your speed and efficiency, so should we train in them all the time? Well, it turns out the alterations they make to your stride sacrifice a little safety for speed, and that’s why you should always follow the: “9 Rules for Training in Super Shoes.” When elite athletes first got access to super shoes prior to their widespread release, not a lot was known about them. It didn’t take long for runners and coaches to realize training in super shoes all the time could increase the risk of injury. Everything from mid-foot stress fractures to lower back injuries became increasingly common, and that’s why they should be reserved for only your fastest workouts during training. Additionally, runners have found success by rotating other pairs of shoes out that put an emphasis on flexibility. Super shoes are fairly stiff and bulky, so matching them against a pair that are flexible and low profile can change the impact forces being applied to your feet and legs, lowering your odds of an overuse injury. Of course, supporting your foot strength with exercises can lower your risk of injury as well, which is why you might want to add some of the “Best stretches and exercises for healthy feet” to your routine.
#FootFault
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The IMT Des Moines Marathon has been a staple in the Midwest running community for over 20 years. The new 2024 marathon route is flat, fast, scenic, and full of spectators to push you to your PR! Not only that but our marathon is also a Boston Qualifier and a great chance to make it to that iconic starting line.
Des Moines is an amazing host city with tons of hotels, restaurants, and activities for the entire family. Be sure to secure your spot at the starting line – this is one race you don’t want to miss. And YES! Every marathon runner will receive the red puffy coat included in their registration.
The IMT Des Moines Marathon is a bucket list on a budget kind of race. Race weekend includes a packed expo presented by BODY ARMOR FLASH I.V., a gorgeous course that is closed to traffic, and a post-race party filled with live music and beer courtesy of our local Singlespeed Brewing. Find out more here.
Running in the heat is hard enough as it is, but when the humidity rises, you best lower your expectations. It turns out that humidity could have an even greater effect on your body’s ability to thermoregulate, since high percentages prevent your sweat from evaporating and dispersing heat. To learn why this happens, and what to do about it, you can read this new piece from Canadian Running: “Why does humidity make running harder?”
Quitters get quite a bad rap among athletes, but according to one experienced triathlete, that judgment might be unwarranted. Phil Daoust used to maintain “running streaks,” and the thought of abandoning a race part way through was unthinkable. However, when he shifted his focus to maximizing his well being, he started enjoying himself a lot more, and he still managed to find success. Read his story in: “Do be a quitter! How I broke my exercise streak – and smashed my fitness goals.”
We’ve always had an interest in fighting off disease with our diets, but after living through a global pandemic, it’s safe to say our passion for it reached an all time high. That’s why after coming across this recent article, we were quick to fill our kitchen with these “6 Best Immune-Boosting Drinks to Fight Off Sickness.” (P.S. if COVID variants are your biggest concern, avoiding dehydration by drinking plenty of water is one of the most effective measures to take.)
More and more, we’re hearing the advice that runners shouldn’t actively try to alter their stride mid run. Rather, you should rely on your training and drills to optimize your body’s running form naturally. Well, it turns out this idea has been around for longer than we thought, and @nengrikkuch points that out in a recent clip he shared on Instagram. He found footage of Gunder Hägg, the Swedish middle distance runner with 15 world records to his name, and after admiring his graceful yet efficient stride, we’re certainly interested in whatever advice he had to offer. Watch him in action and listen to his training philosophy in the video below.